Should You Drink Protein Shakes If You Don't Train?
Protein shakes are marketed to gym-goers, yet plenty of people who never lift a weight wonder whether they should drink them too. Our editorial team looks at real protein requirements, situations where a shake helps and the myths that surround it.
The short answer
Protein powder is simply a convenient, concentrated food. It is made from milk, eggs, soya, peas or other sources, and from a nutritional point of view it is not fundamentally different from the protein on your plate. So the question is not whether it is "allowed" without training, but whether you actually need extra protein.
For many adults in the UK, total protein intake already meets or exceeds the Reference Nutrient Intake of about 0.75 g per kilogram of body weight per day. In that case, adding a shake without changing anything else mostly adds calories.
There are, however, situations where a shake can make sense even when you are not lifting weights: a low appetite, an older age, a plant-based diet that is short on protein, or periods of weight loss when maintaining muscle matters.
The key is to treat protein powder as part of the overall diet rather than as a "sports" product with magical properties.
How much protein people really need
Requirements depend on age, body size, activity level and health. The UK reference value was set to cover the needs of most healthy adults, while sports nutrition bodies suggest higher intakes for those who train hard.
| Group | Commonly cited intake | Source of guidance |
|---|---|---|
| Healthy adults | About 0.75 g/kg/day | UK Reference Nutrient Intake |
| Older adults | Often 1.0–1.2 g/kg/day suggested | PROT-AGE expert group |
| Athletes | About 1.2–2.0 g/kg/day | ACSM / Academy / Dietitians of Canada position |
| Strength training for muscle gain | Benefit plateaus around 1.6 g/kg/day | Morton et al. meta-analysis |
These figures show why a sedentary person rarely needs a supplement: a normal mixed diet with meat, fish, dairy, eggs, pulses or tofu usually covers the requirement comfortably.
Distribution across the day also matters somewhat. Spreading protein over meals rather than eating most of it at dinner is a reasonable habit, but it is a fine-tuning issue rather than a deal-breaker.
When a shake without training makes sense
There are legitimate reasons to use protein powder even if you never set foot in a gym:
- Older age: appetite often falls, while muscle loss (sarcopenia) accelerates; an easy-to-drink protein source can help reach targets.
- Vegetarian or vegan diets: a pea, soya or blended plant protein can fill gaps when meals are low in pulses.
- Weight loss: higher-protein diets help preserve lean mass and improve satiety during an energy deficit.
- Recovery from illness or surgery: only under the guidance of a doctor or dietitian.
- Busy schedules: a shake may replace an unbalanced snack, provided the rest of the diet is sound.
Even in these cases, physical activity amplifies the effect. Research consistently shows that protein supports muscle best when combined with resistance exercise, so a short home strength routine is worth considering.
For older people, the PROT-AGE recommendations emphasise both adequate protein and regular exercise as complementary measures.
Myths worth clearing up
A common belief is that protein without exercise "turns into fat". In reality, any surplus of energy, whether from protein, carbohydrate or fat, can be stored. Protein itself is not uniquely fattening; it is just another source of calories.
Another myth holds that protein powder damages healthy kidneys. Current evidence does not show harm from higher protein intakes in people with normal kidney function. People with diagnosed kidney disease, however, should follow the advice of their renal team.
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Some people fear that shakes are "chemical" or contain steroids. Mainstream protein powders are food products. Contamination incidents have occurred in the wider supplement market, which is why athletes who are tested choose batch-tested products.
Finally, protein will not build muscle by itself. Without a training stimulus, extra protein maintains rather than grows muscle in most adults.
Choosing and using a product sensibly
If you decide a shake is useful, choose a product with a short ingredient list, a clear protein content per serving and minimal added sugar. Whey suits most people; lactose-free isolates or plant proteins suit those with intolerance or dietary preferences.
Count the shake in your daily calories. A typical serving made with milk may provide 200–250 kcal, which is meaningful for anyone watching their weight.
Use it to complement meals, not to replace them routinely. Whole foods supply fibre, vitamins and minerals that most powders lack.
People with kidney or liver disease, those on protein-restricted diets and anyone with allergies to milk, soya or eggs should check with a GP or dietitian before using protein supplements.
Editorial conclusions
Drinking protein without training is neither harmful nor pointless by default; it is simply unnecessary for many people who already eat enough. It becomes useful when it closes a real gap: in older age, on plant-based diets, during weight loss or when appetite is poor.
Before buying, estimate your current intake. If you are already near or above the reference level, extra protein will mainly add calories.
Combining protein with even modest strength exercise gives far more benefit than either on its own.
Related reading on our site: how to calculate your daily protein needs, whey versus plant protein, and sarcopenia after 50.
References
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543–568.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. J Nutr. 2018;148(11):1760–1775.
- Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Report on Health and Social Subjects 41. London: HMSO; 1991.
